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04/09/2019

Posted on Apr 8, 19

Crossfit Adoration – CrossFit

Weightlifting

Snatch (10 mins to find challenging double)

*Strength portion of the workout should be done under minimal fatigue and use light weight. You should be in the 12-15 rep range on your max effort set.

you may drop and reset reps on the snatch, weights should be heavier than last week

Weightlifting

Front Squat (2 x 8 )

R 3+ min b/w

Followed by one ME set going 1-2 reps before failure

Metcon

Metcon (Time)

For Time:

30 Calorie Row

20 Squat Clean Thrusters (115/85)

15 Calorie Row

10 Over-Head Squats
*Metcon should be in the 6-9 minute range, pushing hard to go UB or close to it on the movements

Mission Statement: CrossFit Adoration will build a healthy, strong and supportive environment which will continually strive for the true spirit of fitness and competition, in a results based, family atmosphere.